How Much Do You Need To Walk To Lose Weight?

Walking can be a powerful tool for weight loss when done right.

When it comes to walking, three simple principles make all the difference

Consistency → Daily 30-minute walks produce better results than occasional intense workouts.
Step threshold → 7,500 steps daily is where significant health benefits begin, with diminishing returns after 10,000.
Nutrition context → Walking creates a weight loss deficit only when combined with appropriate eating habits.

The formula that consistently works 45-60 minutes of daily walking (7,500-10,000 steps) + a moderate 300-calorie deficit.

How to make your daily walks more effective

Set achievable goals - Start with a moderate pace, alternating between fast and slow intervals rather than exhausting yourself with unsustainable intensity.
Schedule your walks - Designate specific days and times for walking and stick to them consistently.
Track your progress - Use a fitness tracker to record distance, duration, and intensity seeing your improvements can be highly motivating.
Minimize vehicle use - Park at the far end of lots and choose walking over driving for short trips whenever possible.
Walk after meals - Take a 10-minute walk after lunch invite colleagues to join for extra motivation.
Replace coffee dates with walking meetups - Instead of sitting in cafes, explore local trails or gardens with friends for social connection without added calories.

As your fitness improves, gradually increase duration or intensity based on your progress.

What small change could you make today to incorporate more walking into your routine?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi